April 2, 2021

Posted By: Christi

Deload Week!

For quality:
50 Deadlifts, 45/35 lbs
50 Back Squats, 45/35 lbs
50 Push Press, 45/35 lbs
50 Barbell Rows, 45/35 lbs
50 Good Mornings, 45/35 lbs
50 Alternating Lunges, 45/35 lbs
50 L/50 R Kneeling Single Arm Landmine Press, 45/35 lbs
50 L/50 R Single Arm Landmine Rows, 45/35 lbs

Every 1 min (starting at 0:00) complete:
3 Box Jump Overs, 24/20 in

Use an empty barbell for all movements and focus on quality over speed.

Take your time through this workout with the intention of breaking up all movements along the way. It’s all too easy to start pushing the pace too much here and turn this into a thrashing. The goal is to get your joints moving through a full range of motion, have some light loading, and even stretch yourself out a bit. This means you should move through this with intention and quality of movement. Break things up as needed but try to stick with sets of 10 or more on all movements. The box jump is simply there to get the heart rate up a bit and keep you moving. Adjust height as needed.

Post Work
Stretch & Shoulder Recovery 2xs:
–8 Prone Snow Angel (unweighted)
–8 Cat Cow
–8 Wall Slides
— then —
–3-4min Straddle Stretch
–1min Straddle Stretch (right)
–1min Straddle Stretch (left)